Warm-up:

 500m row

 30 strict press

 30 PP

 30 split jerk

  

 

Strenght:

 

Split jerk:

7x2@90%

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Ladder Squat snatch:

5x3 Touch & Go

Begin @60% 

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Metcon:

  

500 m row

100 Air squat

50 C2B

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Rest 5'

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400m run

30 squat clean

10 bar muscle up